Potassium and magnesium are both considered macrominerals since the body needs large amounts of them to operate efficiently, states the National Institutes of Health (NIH). Both minerals play a major role in the body's overall health. Foods rich in potassium and magnesium range from raw to dried versions. Eating a well-balanced diet is recommended in order to reap the greatest health benefits.
Spices
There are a variety of spices that are rich sources of potassium and magnesium, according to Nutritiondata.com. Coriander leaf (also known as cilantro) contains the highest level. A 1-oz. serving of this spice contains 194mg of magnesium, which supplies 49 percent of the daily recommended value (DV) of the nutrient. This same serving size contains 1,250mg of potassium, which is the equivalent of 36 percent of the DV. Other spices include spearmint, chives, parsley, dill weed, basil, celery seed, tarragon, fennel seed, savory, cumin seed and marjoram. These spices contain rich amounts of the nutrients whether they are fresh, freeze-dried or dried.
Seeds and Nuts
Some seeds and nuts are nutrient-rich foods containing potassium and magnesium. Cottonseed kernels supply the highest amount of the nutrients per serving. Flours and meals made from these seeds are also rich sources. Other seeds and nuts in this category are pumpkin and squash seeds, watermelon seeds, flax seeds, Brazil nuts and soy. Nut butters made from these sources contain high levels of the nutrients. The nutrient level can be increased when the product is fortified. Soy-based foods include soy flour, soy meal and soy protein isolate. All varieties of peanuts and peanut products such as peanut butter are in this category.
Vegetables
Some vegetables, ranging from freeze-dried, raw to dried, are rich in potassium and magnesium. Sun-dried tomatoes contain the highest level of these minerals: a 1-cup serving contains 105mg of magnesium or 26 percent of the DV and 1,851mg of potassium or 53 percent of the DV. Sun-dried tomatoes canned in oil also contain large amounts of the nutrients. Other vegetables rich sources include dried radishes, dehydrated carrots and onions, dried shiitake mushrooms, leeks, shallots, chili peppers and potatoes. Dark, leafy greens such as kale, chard, kelp, seaweed and beet greens also fall within this category.
Beans
Beans are high in potassium and magnesium as well. Bean varieties include mung, black, navy, great northern, pinto, white, pink and kidney. Soy flour, soy meal, bean curd and soy protein isolate contain potassium and magnesium. Snacking on roasted soybeans (also known as soy nuts) will provide 392mg of magnesium and 2,346mg of potassium per 1-cup serving. This same serving size will supply 98 percent and 67 percent, respectively, of the DV.
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